6 Vegetarian Sources of Protein and DHA For Pregnancy
Walnuts are a great plant-based source of DHA!
Even for the most conscious and healthy eaters, finding out you are pregnant makes you take a good hard look at every dietary decision you make. Is it safe? Is it cooked enough? Am I getting the right nutrients?
Being a pregnant vegetarian is not necessarily difficult, but it does require expecting moms to pay careful attention to make sure that both moms and babies are getting the specialized nutritional needs that pregnancy requires.
Some of the biggest concerns during pregnancy (for all moms!) is making sure to get enough protein, as well as DHA for healthy brain development.
Here are a few good sources of vegetarian proteins and fats that make healthy eating both delicious and easy…
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Greek Yogurt
For pregnant vegetarians, good sources of protein are essential for helping babies grow. Greek yogurt is one of my favorite options, providing a whopping 23g per cup! Top with almonds and fresh berries for a delicious summer breakfast.
For a few ideas for using quinoa, check out the following recipes:
- Mediterranean Quinoa Salad
- Mexican Quinoa with Black Beans & Avocado
- One Pot Quinoa & Greens
- Quinoa & Bean Corn Chowder
- Apple Cinnamon Cranberry Quinoa
- Black Bean Cocoa Quinoa
Hi Emily,
Some great tips for protein here, but I feel that I do have to clarify that DHA is not found in walnuts and flax seeds. Instead, they contain ALA, a different type of omega-3. It is good for you, but does not have the same proven benefits as DHA for mom and developing baby (or breastfeeding mom and baby). The only plant source of DHA is sea algae (where the fish get it from). Vegetarians and vegans who want to increase their DHA intake, therefore, should take a sea algae supplement.
Jennifer
Hi Jennifer,
Any specific sea algae supplement brands you recommend? I’m afraid it will be laden with mercury/lead if its not purified!?